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Blog Our Split (It’s All Relative)



Our Split (It’s All Relative)

  • by Queen City Kettlebell
  • April 24, 2015

When you look at our schedule you notice a couple of things. The biggest being our split. What we mean when we say that is the division of different sessions throughout the week. If you’re unsure what I mean, head over to the Schedule tab.

Questions arise when clients want to know what the perfect amount of time to train per week is. The answer is, ‘It depends.’ This is completely relative to each person and a topic I’m not going to delve into here. However, I will shed some light on why our schedule is set up the way it is.

The very first thing you must realize is sessions are based around General Physical Preparedness (GPP) and not Special Physical Preparedness (SPP) as it is relative to a specific sport itself and a topic of itself. For this post we will be speaking in the context of GPP.

If we break the sessions down it really works to about 36 –  72 hours between each of the 3 different sessions. When we look at training in those sessions we realize we are typically training large muscle groups with complex movements. These can be trained often and most times aggressively. Large muscles, or movements that require more muscle recruitment to perform a skill, can be trained about every 48 – 72 hours with full recovery (barring injury.)

Smaller muscles, or movements that are ancillary/auxiliary to a program can be trained more often with around 24 hours time for recovery.

Once we understand the time needed for maximum recovery, we then begin to understand that training larger muscle groups on average of 3 times per week tends to be optimal for most clientele following a GPP program that takes full advantage of the work to rest ratio allowing the muscles to fully recover. If you look closer you can see there are 2 of those splits in the schedule. This allows a proper work to rest ration throughout the week. This is of course dependent on the client and the schedule they are able to keep week to week.

The concept of training on this split is to be as efficient as possible with work / rest ratio, first. And second, to have the largest carryover to real world applications minimizing the possibility muscular and neurological fatigue. Be it for your job, or daily workloads. While extra workouts may be more beneficial for athletes who are actively participating in sports, and they may even help you, the idea is to maximize time training by taking full advantage of the split we utilize.

Programming runs much deeper as far as ratios of push to pull exercises, for example. Again, we try to generalize this on a GPP basis when actually a lot of  ‘in depends’ exist. This is a place for most people to start. As clients grow to the intermediate lifter category, their needs begin to change and so may their needs in relation to training splits. Extra workouts and time spent training per individual basis is completely relative to the individual training.

Again, outside SPP, completely relative.

Let’s review.

Pay attention to time training and recovering. Maximize time training and maximize recovery. Extra work may help you or it may hurt you. GPP will take you a long way. SPP may never be necessary. It’s all relative.


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